CROSSFIT WOD

January 7, 2019 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

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Every day this week that we don’t do TTB we do them as part of the warm up.

2 sets:

30 secs strict toes to bar/knees to elbow or knees above 90

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Front Squat (New PR)

With a running clock:

00:00 – 65%x5,

02:00 – 70%x3,

04:00 – 75%x2,

06:00 – 80%x4,

09:00 – 85%x3,

12:00 – 90%x2,

15:00 – 95%x1,

18:00 – New PR

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DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
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DT (Fitness) (Time)

5 Rounds for time:

12 Deadlifts, 95# / 65#

9 Hang Power Cleans, 95# / 65#

6 Push Jerks, 95# / 65#

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